SPLASH Training - Specific Periodized Linear Advanced Strength + Hypertrophy

Amplify your gains with SPLASH training, an advanced 6-day muscle building workout system that has you training both your bench press and squat three times per week.

Workout Summary

Build Muscle
Split
Intermediate
6 weeks
6
60-75 minutes
Barbell, Cables, Dumbbells, EZ Bar, Machines
Male

Workout Description

SPLASH training is a training routine constructed with two goals in mind:

  1. Increasing strength
  2. Maximizing muscle gains

SPLASH uses a variety of the best, proven, tried and true training methods and brings them all into one happy medium. SPLASH uses a mixture of linear progression, periodization, bodybuilding-style training, and much more, It brings all of these principles into the picture!

Frequency. SPLASH allows you to hit every muscle group 2-3 times per week. Studies show the advantages of this style training for a natural to be far more successful than a typical one muscle group per week “bro-split.”

Strength. SPLASH is excellent for increasing power, as it utilizes progressive overload. You will workout your bench and squat 3 times per week, and deadlift twice.

Hypertrophy. Alongside the effective strength building techniques involved, the high volume and high frequency incorporated into SPLASH are also effective methods of building muscle.

Overhead Press

SPLASH is meant to be run in 6 week cycles before deloading. It’s only suggested that experienced users run the program for a duration longer than 6 weeks.

Splash routine split

  • Day 1 - Heavy Upper Body
  • Day 2 - Heavy Legs (Squats, thighs)
  • Day 3 - Off
  • Day 4 - Moderate Upper Body (Bench/Arm-dominant)
  • Day 5 - Heavy Back/Legs (Deadlifts, barbell row, hamstrings, squats)
  • Day 6 - Light Upper Body (Shoulders/arms)
  • Day 7 - Squats

Notes:

  • SPLASH is intended for experienced weight lifters
  • Knowing your 1RM is a MUST for this routine
  • Proper stretching / ensuring the best possible recovery is essential
  • Nutrition will make or break you. Make sure it’s on point.
  • Choosing exercise variants is O.K., but allow bigger, compound movements to be unchanged (DO NOT remove *’d - starred exercises)
  • Abs/cardio can be done anytime - goal dependent
  • Traps/rear delt should be performed every Upper day (exercises of your choice)
  • Perform calf work as felt needed
Day 1
Heavy Upper Body
Exercise Sets Reps
* Bench Press (With 85% 1RM, increase weight only after successful completion of 6x3) 6 3
* Barbell Row (Weight should remain the same for all 5 sets, do not move up in weight until a full 5x5 is completed with given weight) 5 3-5
* Standing Overhead Press (Same principle as above) 4 6
Dumbbell Curl (Or bicep exercise of your choice) 2-3 8-12
Tricep Pushdown (Or tricep exercise of your choice) 2-3 8-12
Side Raise (Or shoulder exercise of your choice) 2-3 8-12
Day 2
Heavy Legs (Power Squats, Quad Dominant Day)
Exercise Sets Reps
* Squat (With 85% 1RM) 6 3
* Deadlift (Weight should remain the same for all 3 sets, do not move up in weight until a full 3x10 is completed with given weight) 3 10
* Front Squat (Same principle as above) 3 8
Barbell Lunge 3 10-12
Leg Press 2 8-12
Day 4
Day 4 - Moderate Upper Body (Bench/Arm Dominant)
Exercise Sets Reps
* Bench Press (With 76% 1RM, SPLASH principle) 4 5
* Barbell Curl (SPLASH principle) 3 8
* Close Grip Bench Press (SPLASH principle) 4 10
     
Superset:    
Concentration/Preacher Curl 3 10-12
Tricep Pushdown 3 10-15
     
Hammer Curl (Last set is a burnout set) 2 6-8
French Press/Skull Crusher (Last set is a burnout set) 2 10-12
Dips 2-3  
Day 5
Day 5 - Heavy Back/Legs (Deadlifts, Back, Hamstrings, Squats)
Exercise Sets Reps
* Deadlift (SPLASH principle) 5 5
* Squats (With 65% 1RM, SPLASH principle) 4 12
Hamstring Curl 2-3 8-12
Lat Pulldown (Pulling movement first) 4 8-12
Dumbbell Rows 3 6-8
Cable Rows/Pulldowns (Horizontal rowing movement) 3-4 10-12
Pull Ups 2-3  
Day 6
Day 6 -  Light Upper Body (Shoulders, Arms, Calves & Assistance)
Exercise Sets Reps
* Bench Press (With 65% 1RM, SPLASH principle) 4 12
* Seated Military Press (SPLASH Principle) 5 5
Upright Rows (Wide grip) 3 8-10
Side Raise supersetted with Front Raise 3 8-12
* Barbell Curl (SPLASH principle) 3 10
Skullcrushers 2-3 10-12
Arm superset of your choice (If you have it in the tank)    
Day 7
Squats
Exercise Sets Reps
* Squats (With 80% 1RM, SPLASH principle) 4 5
Leg Extensions (Drop set) 5 6-12

Dumbbell bench press

SPLASH allows you to hit every muscle group 2-3 times per week. Studies show this style training to be far more successful than a typical 1 body part per week split.

SPLASH Frequently Asked Questions

What is the SPLASH principle?

SPLASH principle, if you haven’t caught on, is applied to only the “big” exercises. The principle, when applied, means one will not increase the weight for that specific movement until the set/rep scheme has been 100% completed. It’s used in 5x5, 4x6, etc. so pay attention! So if you cannot complete an entire set, you repeat with the same weight next week.

After completing an entire “SPLASH SET” how much should I increase by?

A SPLASH set is any set where the SPLASH Principle is applied. After completing any SPLASH set, weight increase is entirely individual. Most trainees will be able to jump up 10+lbs following their first first week of SPLASH (assuming it’s there first SPLASH cycle). More experienced users may have to settle with 5lb increases.

*Note: If the last SPLASH Set was a struggle, it’s recommended to repeat the same SPLASH Set at least once.

How long can I run the SPLASH program?

SPLASH is meant to be run in 6 week cycles. How you handle the time in between cycles is personally up to the user. SPLASH should either consist of 6 weeks on, deload, repeat, OR 6 weeks on, max out week, deload, repeat. It’s only suggested experienced users to run for the duration of 6+ weeks.

Note: SPLASH has been running with continuous success for up to 12 weeks.

What supplements are recommended while on SPLASH?

Honestly, there are none. No supplement is NEEDED, but the basics are always acceptable and helpful. These include:

What do I do if I stall?

If you stall on SPLASH, I’d suggest two options. One, look into your nutrition. Are you hitting your macros? If so consider increasing your calories. If that is not an option, or is not the cause, consider deloading. Most users find it very difficult to stall when keeping SPLASH cycles to 6 weeks, as recommended, though.

What about cardio/calves/abs/traps/rear delts/forearms?

I addressed this in the “notes” section above. It’s suggested to perform traps and rear delts on EVERY upper day. Cardio can be performed any/every day, goal dependent. Calves and forearms are also totally individual decisions, if they’re lacking muscles I’d suggest finding a way to incorporate them into your training 3-4 times a week.

How many years of experience should I have before utilizing SPLASH?

This is a hard one to answer. There isn’t a black and white number of years of training experience I’d recommend. Simply because some can achieve in 1 year, what takes some 3. Personally I’d suggest a total (squat + bench + deadlift) over 850, and ideally the closer to 1,000+ the better before starting SPLASH.

*Note: It’s suggested if you’re starting SPLASH unsure of whether or not you’re a criteria-meeter, do so cautiously. You may still milk the gains of this routine if your total is only 800 (or whatever it may be). Make adjustments as needed, and if the load is too much don’t let your ego take over. Switch the routine and come back a year or two down the road.

Can I add/substitute additional exercises?

This was also addressed in the “notes” section above. You can substitute any exercise without an “*” beside it. Isolation work is substitutable, optional, and will differ from one to another. If you find that isolation work is too demanding, drop it or lessen it. If you find the iso/additional work the routine calls for to be too little, add more. If you want to change the iso/additional work, do so.

61 Comments+ Post Comment

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Posted Fri, 04/21/2017 - 09:52
Hannah Welch

I have been following this for 5 weeks now, seen huge improvements in my numbers and really enjoying it. It is definitely one for me to deload after week 6, this week has been a grind at times... Anyone else continued for a further 6 weeks or opted for a different programme?

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Posted Thu, 11/17/2016 - 17:34
Nick

On day 6 can I sub out seated military press for incline bench or for seated dumbbell presses?

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Posted Fri, 11/18/2016 - 09:18
JoshEngland

Hey Nick,

I'd sub them out for seated dumbbell presses, because it is also a shoulder exercise. The important thing with subbing exercises is you want to make sure they target the same muscle group.

Hope this helps!

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Posted Mon, 06/15/2015 - 13:43
Gerardo Marquez

Measured my 1 rep max recently 3 weeks back. I think I wasn't at 100% that week after a deloading and following your program for 6 weeks.
Based on my ratios I'm doing certain amount of weight but seems that I could do a little bit more specially on moderate upper body day. Should I increase the weight as long as I can do all reps? or should i stick with the ratio 75% even though i don't reach failure nor exhaustion.

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Posted Wed, 04/29/2015 - 02:33
Johnson

My weight is about 160. I would like to get to 170-175, but I want to still to have lean muscle, any suggestions?

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Posted Sat, 04/11/2015 - 19:23
julian

it posible 5 consecutive dais?

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Posted Thu, 04/09/2015 - 19:53
Abraham

Hi. do you use low bar squats for leg day? And high bar for rep work? thanks

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Posted Sun, 04/26/2015 - 15:45
Billy Porter

I've squatted low bar almost exclusively the last year-ish. You can perform either, though.

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Posted Fri, 03/27/2015 - 01:19
Jarry

Should the dead lift weight on day 2 (3x10) be different then on day 5 (5x5)? Didn't know if you use the percentages on dead lift

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Posted Sun, 04/26/2015 - 15:44
Billy Porter

I'd imagine for most, your 5x5 will be performed with a heavier weight than your 3x10

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Posted Thu, 02/19/2015 - 01:21
Craig

What is the weight increase policy for the exercises that don't say "SPLASH principle" next to them? For example, the 2-3x8-12 for the dumbbell curls on day 1.

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Posted Sun, 02/22/2015 - 18:41
Billy Porter

There isn't any/goal dependent. If you wish to apply the SPLASH Principle, you may, but I don't see the needed in stressing over progression of iso work like that.

Keep in mind I train with a bodybuilding oriented style, so iso work for me is very much about "feel" (feeling the muscle work, contract, "THE PUMP", etc.)

If you do want to work on progressing your iso movements though, you can always do something like (ex. 30x12, 35x10, 40x8 and then work towards progressing to 35x12, 40x10, 45x8) or as I said apply SPLASH and just to 3 sets of 10 if that's something you're interested in.

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Posted Sat, 02/14/2015 - 08:15
anmar

can i change the split a lil bit i mean i make the rest day the last day of the week instead of the 3rd day ???

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Posted Sun, 02/22/2015 - 18:33
Billy Porter

Yes that will work fine, so long as you feel you're fully recovered

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Posted Mon, 02/02/2015 - 15:44
Kyle

Can we superset any of this? Like curls and tricep stuff

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Posted Sun, 02/22/2015 - 18:31
Billy Porter

Yes, I actually superset most of my agonist/antagonist work (like biceps/triceps, chest/back, etc)

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Posted Sun, 02/22/2015 - 21:03
Kyle

So like on Day 1 for the bench press 6x3 and barbell rows 5x5 you'd still superset that even though you're lifting heavier weight and try to increase the weight every week?

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Posted Wed, 01/28/2015 - 17:35
Abraham

How would you fit this into a 5 day split? Without training on sunday. Thanks

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Posted Sun, 11/16/2014 - 09:57
Eppu

Should I do 5 drop sets or one drop set With 5 drops on day 7?

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Posted Fri, 11/14/2014 - 02:44
Luke

Would you put a hack squat in anywhere?

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Posted Sun, 02/22/2015 - 18:30
Billy Porter

Yes! You could surely add in hack squats in any of the training days. I just didn't include it because I flavor back/front squats more (not to say hacks don't have there place, just my personal opinion)

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Posted Thu, 11/13/2014 - 23:42
Luke

DAY 6 WITH ARM SUPERSET IN THE END??? Holy s%%t!!
Love this program... enough freedom for those who know lots of variety already... keeping the favourites in also...

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Posted Wed, 11/12/2014 - 12:57
Jimmy

Recommended dieting?

205 lbs, 24 years old, still trying to cut a little (ideal weight is about 195/190.

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Posted Sun, 02/22/2015 - 18:28
Billy Porter

I'd suggest starting at 2-2.5k cals and decreasing as you see needed/until weight loss is @ the rate you intend (ideally .8-1lb/week)

You can shoot me an e-mail at billyphysique@yahoo,com (or williamporter1994@gmail.com; as I've previously used) for full meal plans, training, etc if that interests you.

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Posted Thu, 08/21/2014 - 22:51
Ron

How many dips on day 4?

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Posted Fri, 08/15/2014 - 01:23
Tyler Teusink

Also I've read Coconut oil is better then MCT oil, while being similarly effective and healthier as it's all natural. What are your thoughts on that Billy?

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Posted Sun, 08/17/2014 - 18:23
Billy Porter

Totally independent. I do not use either personally anymore, just a mere suggestion of effective, simple, cheap supplements.. I do not see the need in most of the stuff out there today.

My suggestion, try both.. If you notice a difference, chose the one you enjoy most. If not, purchase the cheaper of the two. I've never used Coconut Oil, but I will tell you MCT oil is O.K. by me

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Posted Fri, 08/15/2014 - 01:19
Tyler Teusink

What is the supplement TMG? I know what all the others are, I even looked and couldn't find anything about this one.

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Posted Sun, 08/17/2014 - 18:20
Billy Porter

It's also known as Betaine Anhydrous, DO NOT get the HCL form

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Posted Sun, 08/10/2014 - 23:56
Ahmed

How about the 5 days split? Can I use the 6th for cardio/abs?

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Posted Mon, 08/11/2014 - 17:06
Billy Porter

Day 1 - Heavy Upper Body
Day 2 - Heavy Legs (Squats, thighs)
Day 3 - Off
Day 4 - Full Body (Bench/Squat/Dead)
Day 5 - Off (Cardio/Abs)
Day 6 - Light Upper
Day 7 - Squats

Is how I'd perform in a 5 day split. When cutting I just perform abs EOD, and cardio everyday or every other day depending how much is needed

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Posted Sun, 08/10/2014 - 14:16
Dan

This is a great split, shall be using this with my own variants, nice one Billy!
Thanks

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Posted Mon, 08/11/2014 - 17:02
Billy Porter

Thank you, sir

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Posted Fri, 08/08/2014 - 13:37
Ron

*barbell shrugs

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Posted Fri, 08/08/2014 - 13:28
Ron

*possibly some lat pulldowns?

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Posted Fri, 08/08/2014 - 00:42
Ron

So may I run this routine for 12 weeks, then switch to a different routine for about 12 weeks, then come back to this one? Also, you mentioned in the notes to perform traps and rear delts on every upper day, so on day 4 do I add in additonal shoulder exercises at the end of the workout? I sincerely appreciate the feedback.

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Posted Fri, 08/08/2014 - 23:56
Billy Porter

Yes, you got it.

I perform rear delt/traps EVERY upper day, just to avoid shoulder imbalances with all the pressing. If you feels it's too taxing hitting them that frequently, don't.

If you don't regularly train them, start with 2 days a week and then add in more days to fit your needs

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Posted Thu, 08/07/2014 - 17:29
Andrew

What do you mean pulling movement first for the lat pulldowns on Day 5?

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Posted Fri, 08/08/2014 - 23:53
Billy Porter

Any vertical pulling movement (lat pull down variations)

Just specifying to start with a pulling movement rather than a rowing movement

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Posted Thu, 08/07/2014 - 01:42
Ron

How long may I be on this program?

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Posted Thu, 08/07/2014 - 15:44
Billy Porter

If suggest between 6-12 weeks, depending on your training experience.

I've ran it up for ~15 weeks successfully. If you'd like to push beyond the 6-8 week mark, I'd suggest continuing until progress halts or slows dramatically. Just make sure you're allowing ample recovery time and stretching properly

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Posted Tue, 08/05/2014 - 14:51
Eric

Because chest press is the only direct exersises hitting chest is it ok to change it to incline press to adress a weak point or at least split up some days incline and others flat to avoid muscular imbalances.

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Posted Tue, 08/05/2014 - 17:03
Billy Porter

Just a reminder ALL accessory movements are optional/personal. Make your choices based on goals/experience/etc.

I personally have genetically strong shoulder, and my OVERALL chest responds insanely to higher frequencies/volume/loads (like SPLASH), which is why there isn't really any iso chest/shoulder exercises. (Many clients noticed as well)

If that's NOT the case for you include the exercises of your choice in the appropriate days. I'd suggest making Day 6 more targeted to a shoulder/chest only day (or whatever muscle group(s) needed).

I personally will include 2x5 incline bench press on day 1 (with 2-3 down sets), and also a flye movement of my choice. And also on Day 4 I'll include 3x10 decline bench.

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Posted Sat, 08/02/2014 - 13:54
Ron

Okay got it, thank you Mr. Porter!

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Posted Fri, 08/01/2014 - 18:42
Ron

I'm a little confused about the Splash principle, I would basically just increase the weight for every completed set?

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Posted Fri, 08/01/2014 - 22:54
Billy Porter

It's after you've completed the entire movement.

(e.g. You get 4x6 on squat w/ 315 lbs. next workout your 4x6 will be with 320+ (up to you), but if you don't complete the entire 4x6, say you get 3 sets of 6 and a set of 4, then next week you repeat with 315 until successfully hitting the 4x6)

...or 3x8, or 4x12, or 5x5, or wherever the principle is applied

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Posted Fri, 08/01/2014 - 17:01
Ron

How many pullups on day 5?

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Posted Fri, 08/01/2014 - 22:50
Billy Porter

I do 3x10 w/ weight. Depends how much you have left in you, but id aim for 2-3 sets 8-12 reps

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Posted Thu, 07/31/2014 - 21:14
yaniv

Do you limit your rest between sets in the program?

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Posted Thu, 07/31/2014 - 20:48
yaniv

Can I do seated millitery press with dummbells? (day 6)

The leg press machine in my gym broke. What would be a proper replacement(day 2)?

you didn't mention what %1Rp do you should do on deadlift. I guess there's a difference between day 2 and day 5.